How to get a strong mind, time for prepare for the upcoming season..

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In a turbulent world we all need a strong mind. A strong mind is build up of five ingredients, the five elements is: Confidence, courage, commitment, control, purpose.

Confidence, start working with nit. step by step. A mountain are climbed step by step and not by giant steps. belief in yourself and your ability to meet your goals

Courage, Courage is the tendency to see life’s obstacles as challenges to be met rather than threats to be avoided. Face the situation, Believe you can do it,. Waiting would only make the situation worse..

Commitment, People are often unsuccessful because they lack commitment to their deepest values. Competence is not an inherited trait, like blue eyes. Competence is the result of working hard and concentrating on bringing about the desired result.

Control. A strong mind shuts out feelings of fear and inadequacy and focuses on reaching the goal. Control is having a certainty that you are able to shape your destiny rather than passively accepting events as they come along.

Purpose,  Live your life with a purpose. No matter how many major changes and transitions you go through in your life, if you rely upon guiding principles and values that are important to you, they will always give your life meaning.Strong-minded people have a dedication that comes from a purpose that’s in alignment with their deepest values.

The Sylarna- Helags-Valadalen will become a Nation park. The Environmental Protection agency have done a lot research and measurement. One is about guest nights at the mountain stations. At Sylarna there was 12000  guest night 2016, at Blahammaren 8500, and at Helags 6500 guest nights. The mountain environment becomes more and more popular.

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Sylarna mountain station, one of the most popular ones..

Now it become time for stat to prepare for the upcoming mountain season. Start with the hill training, starting with a warming up about 10 minutes. Then its time for 5-7 X 2 minutes up-hills cold down downhill’s.  Now it is time for 5-6 X 1 minutes higher intensity, and rest downhill’s end it up with 5 X 30 seconds. Cold down with 10 minutes slow pace running, and you will be a bit stronger for the upcoming trail/walking/climbing season…

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Secure a good preparation for the upcoming mountain season.

This week a bit nostalgically music from the 80s Swedish reggae..

See ya soon..

 

The good life, The approach to workout…

Sometimes we forget how good Life is. The opportunity to workout everyday, go for new adventures and planning upcoming events.

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Ulf Bergman Guiding session in Chamonix, a fantastic opportunity..

When it comes to workout it is important  to got the right approach. Take the feeling you got after the workout, the feeling of be satisfied of your self and the confidence on top. Move that feeling into the workout, and you will be able to push yourself further.

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Try to bring the good feeling during the workout, and just not after. You will go a bit further..

And how to get the self confidence?

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1. Look the part to feel the part. Start to act like the person you want to be.

2. Always, always think positive. Your inner conversation must be good. Remin yourself of all good result and performance you have done..

3. Always be prepared.  Knowledge is the key, study and read and workout etc. And also mentorship is a key here walk with wise men and you will get wise..

4. Identify your principals. If you have your compass direction of life you know were to go..If you don’t got your principles you will feel directionless.

5. Analyse all the good things you done so far..Write down a list of all great things you have accomplish in your life. Read it from time to time and update it..

6. Always read or listen to inspirational stuff. Listen to a pod, read a book that develop you, this will give you a good feeling..

7. Teach someone It will always develop you becoming a mentor or teacher. There respect will give you more confidence..

8. Nobody is perfect always feel that everyone is not perfect. The confidence not the pride will make it easier to achieve your goals..

And over to some new equipment.

Patagonia has produced a new sleeping bag..

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Patagonia starting up with sleeping bags..

La Sportiva hs a new boot coming up, with a new technology.

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La sportivas new boot..

This week workout suggestion:

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Try it you like it…

See ya soon..

 

 

The golden ice axe, training and some new stuff…

Already in March and it is time to plan for a cross-country ski-tour in the northern Sweden. This time it will be a journey to Gasen-Helags-Sylarna.

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The Sylarna massif from Gasen cabin In wintertime..

The workout plan is followed, and so far so good. A bit stressed in the shoulders so I have to take it easy this week. But ten workouts in the diary feels good.

This years Piolet d’Or (the golden ice axe) goes to The American alpinist Jeff Lowe.

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Jeff Lowe, winner of the Piolet d’Or.

This year’s winner, Lowe, is a giant of the sport who pioneered alpine climbing during the 1960s through 1990s.

Born in 1950, Lowe’s climbing career followed an arc like no other American mountaineer. He made upwards of 1,000 first ascents, authored books, and invented gear. Today Lowe lives in Louisville, Colo., and is continuing to inspire while battling a degenerative motor neuron disease.

And over to some new gear:

Black diamond has a new set up of camalots. The Camalot Ultralight is a high-tech upgrade for the light and fast climber’s rack.

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And Arcteryx has a new soft-shell hoodie for climbing:

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Arctreryx proton, build for the mountain environment..

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Helmet compatible fully zipped and warm, this can be a new friend on the mountain.

See ya soon..

 

Outdoor Coffee..

 

When it comes to outdoor activities, the coffee will be a important part. As moral strengthen, as a heather in a cold morning and a catalyst for the digestive system..

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A good adventure day starts with a cup of the black gold.

Today there is a lot of choice, both in quality and cost and weight and solution. So there is a jungle. Today I will reach out some of the question marks.

When it comes to a luxury choice the Oxx coffeebox will be your choice. https://oxx.com/thecoffeeboxx/ it will cost approx. 217 Euro. But then you got a real good coffee maker.

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Oxx Coffeebox, not so litepac but high quality..

Next step will be the percolator solution.

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GSI percolator for the gourmet..

For 94 euro you can get a good quality coffeemaker from GSI, a real good choice. Still a bit expensive, and will take some space..https://www.addnature.com/gsi-perculator-pot-8-cup-glacier-stainless-484624.html?gclid=CNK7g5vJuNICFZ7KsgodsA8JtA&_cid=21_1_-1_9_1348_484624_58075059774_pla&ef_id=WLhtlQAAAQ@BVCmM:20170302193839:s

The next one is still a bit expensive, but will take a bit less of space and weight.

Handpresso

The handpresso is easy to use and will give you a tasty espresso at your adventure..

For 125 Euro the handpresso will be yours.. http://www.outdoorexperten.se/p-13540-handpresso-wild.aspx

The own cooked coffee always test good, so why don’t use a press solution for the stowed you already got. All stows company got some solution for this, and you can also use it for the. https://www.addnature.com/primus-coffeetea-press-487636.html

 

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Primus coffee press.

If you like the old fusion way of coffee, the go cook it by yourself. With a coffee kettle,. Lemmel of Sweden got a nice solution..

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Lemmel the samis way of taking care of the golden drink..

https://www.addnature.com/lemmel-kaffe-kaffepanna-med-laederfodral-482660.html

When space and weight will become important there still is a solution (of course you still want quality) there still is a way to go..

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The Growers cup will give you a real good coffee. It is cheap For two Euro you will get a great cup of coffee http://www.outdoorexperten.se/m-340-growers-cup.aspx

And at last the rescuer to always bring with you. I will never leave my home for a trip without it in my pack. And cheap, the quality..quite ok..

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Enjoy your coffee on your next trip, doesn’t matter winch one you choose:-).

 

See ya soon..

 

Skiing in Are, Ice Climbing in Rjukan and tactical vs technical jackets..

The mountain has been Calling so i have been away. Two weeks ago I went to Rare for skiing. The conditions has been so-so, the expectation was low. But a great work in the slopes.

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Manchester morning early and alone in the slopes of Are.

So a couple of real nice days in Are was good.

Then the last week, we went to Rjukan in Norway for Ice-Climbing.

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Rjukan in Norway, a real paradise for Ice-climbers..

Rjukan area has a lot of good ice in all types of length and difficulties. But this year the ice condition has been very varied, and the ice were very late. Rjukan is also a bit of the history from WWII. The heavy-water factory was a very important part for the Germans to be able  get a atom-bomb.

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Vemork, the heavy-water factory in Rjukan.

The ice-climbing went very good and we got a lot of hours on the ice. It takes time to get skilled, and to feel comfortable with all equipment and technique.

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Goran is about to climb, and Mikael will secure. You must get everything in place, and in control..

This time we all move limits regarding technique and confidence. A lot of different type of ice and grade of difficulties..

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Goran on the ice, doing a real heroic climb…

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Never loose focus while securing the partner…

When it comes to tools and equipment, I can conclude that most of the ice-axes are the same. But when it comes to crampons the technical is to prefer. Also boots my experience is that the plastic boots is to prefer. They suits better, with better contact. And you can remove the inner boot for drying in the tents etc.

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I prefer a plastic boot, but its up to your taste..

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Mikael, the guy with know how, skills and always a word to develop you..

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On the ice wall…

And now over to same news: There is a new kitchen build at Kebnekaise mountain station. And Sylarnas mountain station got environmentally friendly sewage treatment. There will also be a restaurant soon, as a complement to catering there is today. (Mats Almlofs thoughts comes to relative) .

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Sylarnas mountain station in the winter..

This month I will test a tactical jacket. In the service they don’t use technical jackets. They use tactical jackets instead. So I will test the Mandra night jacket from Mil-Tec.

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Mandra night jacket from Mil-Tec.

It will be very interesting to see how a tactical jacket will hold over technical Gore-Tex jacket..

This week Ed Sheeran will be the music..

And you, the best way to predict the future is to create it..

See ya on Wednesday, then it will be a chronicle about coffee..

 

 

About navigation in the mountains..

One of the most important skills in the Mountains will be the navigation. This part you practise and train wherever you are. first of all you need to have a updated map. The trails and other parts can be changed, so it is important that the map is up to date.

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you must be prepared for tough conditions..

The next thing you need is a good compass. Most of the compass today is good, but choose one with high quality.

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(Illustration: Per Hardestam)

How to use the compass:

1. Put the side of the compass in the direction you want to go. 2. Turn the compass-house so the lines will be parallel with the lines in the map(The nail in the right in direction) 3. You just change the compass for the direction you want to got to. 4. the arrow shows the direction to follow.

When reading the map, which is very important, try to see it three dimension..

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Try to see the map in three dimension, it will help you..

In the mountain environment it is extra difficult to navigate. It it is foggy or ”white out” of snow, just must know how to find the right direction. Here the help will be three parts: 1. A fixed compass direction. 2. Knowledge and good planning of distance. 3. The height were you are.

Always take as routine to set a fixed compass direction when you start your journey. You can put the directions of the day on a tape at the compass. Plan how long time every part of the planned distance will take, have catch up places during the navigation. Check with a altimeter, so you know exactly were you are. As a extra safety, you can check a reserve way out, if the wheatear becomes stormy or if you need to get down from high area fast. Check the map often, and take time. A mistake will maybe cost you a lot of time and effort..

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I prefer to have a sighting compass, than you can have fixed direction and lock the compass with it…

See ya soon..

Ice climbing in Alvdalen and a hard work out.

This weekend we Went to Alvdalen and Trangslet for ice climbing. We brought the tent to get faster access to the ice wall. With -15 degrees during the night we still slept well. And then got a amazing day of ice climbing.

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Four happy guys during the ice climb in Alvdalen..

The ice climbing conditions has been questionable, due to the weather. But in Trangslet there was quite good conditions..

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At least a waterfall to climb:-).

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Ice is a fantastic material.

Climb and perfecting the technique and got the feeling in hands, legs and mind. Trust the gear..

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Mikael in action, a guy to learn the tequiniqe from ..

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Climbing, climbing, climbing…

And this weeks suggestion of training:  100 pull-ups, 400m run, 200 push-ups 400m run and at last 300 sit-ups and 400m run. Get it done as fast as you can..

The White buffalo, oh the man got a fabulous voice. something between Eddie Vedder and Everlast..

See ya soon

About workout for mountaineering, a fine trail in Jamtland.

It was a crisp morning today. With the upcoming sun in the horizon it was magical. Somewhere inside of me a feeling, I am longing for the mountains. Get up early, put on skies or the climbing gear. A whole day of activity coming up and a anticipation of upcoming challenges.

Today I will talk about the mountaineering workout. This will involve technical and nontechnical top performance. The altitude can also be a factor to take in consideration. The cardiovascular needs, means that you performing mountaineering need to be able to carry a heavy backpack for long time and kilometres. Due to that you need to build up to at least 4-6 cardiovascular workouts/week. This workouts need to be in mountain environment or at least in hills. Off-season training need to be in the mountain as well. And if you cant that, use cross-country running, sandy-dunes, Hip and ankle strength will be build up. Use row machine, ladder-machines, cross-trainer etc. Step-training is good as well, here you can sign up for a group-training class.

The set up could be like this: Recovery <65 % of MHR(Maximum Heart Rate) Distance workout: 65-75 % of MHR Tempo 75-85 % of MHR and interval 85-95 % of MHR.

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Becoming a mountaineerer, you need to have a real good workout program..Endurance..

There are many special trails in Jamtland of Sweden. One a bit forgotten one is the Issjodalen. You reach it from Valadalens mountain station. Its remains from the ice age. It is like get into a valley in the move lords of the rings. Haven’t you been there I can heartily  recommend it.

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Issjodalen in Jamtland, a very special place…

And now over to some new gear:

La Sportiva has come up with a new winter shoe.

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La Sportiva Tempesta GTX. Lightweight for a waterproof shoe at 11 ounces, the company will market the Tempesta to winter runners who train or race no matter the temp outside.

Fjallraven, has a new jacket, Bergtagen:

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Made of partially recycled polyester and treated with a PFC-free DWR for water repellency, the Bergtagen Eco-Shell Jacket from Fjallraven lives up to its name.

And a combined tool:

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https://ksr-video.imgix.net/projects/2069265/video-735382-h264_high.mp4

And this weeks music, enjoy:

See ya soon..

 

A new series of training, and some new gear.

Many of you are going for new adventures, and challenges. If you have planning for a ski tour or a ascending of a peak or a trail running race you need to prepare. If you want to perform or get as much out of your trip, follow our new series and become a outdoor athlete..

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Want to get as much out of your adventure, or just become a outdoor athlete, here you got the opportunity..

Foundation; first of all you must have a base-level. The training can be divided into three big parts. First energy giving processes. This includes anaerobic, and aerobic training. The second is strength., and technique. This includes muscle strength training and specific technique training. Of course that will depends if it skiing, climbing or trail running etc. The third are is mental training. Here you will train you mind and your focus for example. Set up a goal for your are and start to get the ground.

The start. When you have decide how much you are ready to bet for your goal. Do now we start. The first four weeks you have to start building up your oxygen uptake. Your heart rate will become a central part of your training. Start to check your resting heart rate. If you are having an infection or if you are over-trained, the rest heart rate will tell you. You also need to defined you MHR(Max Heart Rate. 210 – (0,5 x your age)) example if your weight is 40: 210 – 0,5 x 40. 210-20 = 190.

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For trail running you must have a focus for aerobic conditioning training. If you have plans for high altitude running, you also need to train anaerobic  training as well. But not so much as  aerobic. Strength for the lower body, For Flexibility, not so much focus. Cross-training much focus. If you not have a high hill in the neighbourhood, you can run cross-country. Decide a direction, set the watch for a time and run. This will build you up. The mental strength needed here will be to run for a long time. Variation of training is very important as well to not increase the volume and intensively to fast.

Suggestion of heart rate while workout:

Recovery: <65% out of MHR (Maximum Heart Rate). Distance 65-75% out of MHR. Tempo: 75-85% out of MHR. Interval: 85-95% out of MHR.

Suggestion for goal 2017:

http://fjallmaraton.se/

Next week it will be a new outdoor area we look into regarding training..

And now some new gear:

 

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The Colorado based Crescent moon’s new snow shoe in EVA foam will be the new product of the year 2017. For ~140 Euro it can be yours..

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One of my favourite the Alpinisto from McGregory has been updated.

After five years of testing, the new updated Alpinisto is here. Now lighter, stronger and as well even more comfortable. Also with a new tool attachment witch will fit all types of ice axes. A improved ski strap and a new type of aluminium frame, this got the ability to be a number one.

And ice can be very challenging, look at this for example..

See ya soon..

A chronicle about leadership and outdoor guiding.

A chronicle about leadership and outdoor guiding.

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The society is always change-inclined. This means that we all have to adapt to that circumstance. We are now going into a more idea-driven leadership overall, and that will of course affect all areas in generally. In addition, the outdoor area as well course. What we also can see as a trend is the change of knowledge of our customer/clients. In generally the knowledge in outdoor technique is being increased for the customers, but as before, some of them will always be beginners. This will mean that it will require more knowledge and a real good physical shape as a guide to handle the large spread of knowledge. One reflection I have done related to that is: You as a guide do not need to show your knowledge, but to obtain the whole groups knowledge. To get the most out of the activity/event. (The guide of course will still be the responsible for the activity). In addition, it will become more important to provide the activity/event with something unique*). Such as animal or plant life of the area. Alternatively, the history or culture life or a new slope etc. With clients knowing more and with more skills, they expect more from a guide. Therefore, you as a guide have to analyze what area you shall focus on. From my perspective, it will be the difference between the guides and guide companies. The customer will choose outsourcer based on those criteria. The one that understands the clients need, no matter of level of knowledge or skills.

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The ownership and responsibility will be another interesting area. With new expectations from the customers, this are will be more important. Everyone wants to be seen, even if you are a beginner or very experienced. A way of getting everyone satisfied, you can use the whole group’s knowledge. Nevertheless, do not forgot the beginners. They need the attention as well. A guide who get the eight sense, and can catch that, she or he will be a well hired guide.

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Drive and motivation will also be a central part of the guide’s leadership. With all the new requirements from the Customer/clients. This will be the arbitration between the guiding company and guides. The ones that can catch the unique*) areas and get the client to be seen, they will take the lead of the market. Nevertheless, the guides still need to develop the experience of being a good listener and continually learning and reflecting.

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Summing up, you must find a way to be unique. Understand the composition of the group. Use the group’s knowledge, and listen to and see all the clients. Keep a high physical level, and build up your confidence. Train your ability overall due to that the client knowledge increase all the time. And always always keep the focus on to get the clients development and experience second (safety first)

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a well balanced guide with physical and mental strength, with a focus for how to get the clients satisfied and with the safety in focus..

*) I will not give you the whole answer of what that is, because that is the key for the future market. Therefore, if you interested in that you have to contact meJ however, for example it can be: Secure to NOT have any dependency. Be confident in yourself. Reflect over “what is being unique” in the guide business. Find and defined your values.

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Ulf Bergman (Photo Bjorn Dahlgren)

See ya soon..